Warm-Up: |
Foam Roller |
Walk/Jog/Run: |
2.00 miles |
Treadmill: BodyGuard Odyssey LS/LS-2 |
Cool-Down: |
Foam Roller |
Wednesday, December 28, 2016
Monday, December 26, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Workout: |
Circuit: 3x |
Swings: 1x10x40 kg. |
Push-Ups: 10,10,10 => 30 |
Swings: 1x10x40 kg. |
Pull-Ups: 5,5,5 => 15 |
Swings: 1x10x40 kg. |
Kettlebells Squats: 1x10x40 kg. |
Swings: 1x10x40 kg. |
rest 3 minutes |
Cool-Down: |
Foam Roller |
Wednesday, December 21, 2016
Warm-Up: |
Foam Roller |
Walk/Jog/Run: |
2.00 miles |
LifeFitness Treadmill |
Cool-Down: |
Foam Roller |
Monday, December 19, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Workout: |
Circuit: 10x |
Row (Concept 2 Rower): 250 meters |
Cleans: 10(5+5)x28 kg. |
Swings: 10(5+5)x28 kg. |
Push-Ups: 5 |
rest 1 minute |
Actual Rowing Distance: 2,632 meters (1.64 miles) |
262 meters |
268 meters |
264 meters |
260 meters |
263 meters |
263 meters |
265 meters |
262 meters |
262 meters |
263 meters |
Cool-Down: |
Foam Roller |
Saturday, December 17, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Workout: |
Cybex Prestige Strength Leg Press: 1x12x160 lbs., 2x20(10+10)x140 lbs. |
Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
LifeFitness Lat Pulldown: 1x10x100 lbs., 1x8x120 lbs., 1x7x140 lbs. |
Ground Zero Free Motion Abdominals: 2x10x80 lbs. |
Cybex Prestige Strength Back Extension: 2x10x115 lbs. |
Cybex Eagle NX Calf: 2x10x135 lbs. |
Cool-Down: |
Foam Roller |
Tuesday, December 13, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Strength: |
Deadlifts: 1x8x144 lbs., 1x5x214 lbs., 1x3x244 lbs. |
Pull-Ups: 7,5,5 => 17 |
Clean & Jerk: 1x10(5+5)x24 kg. |
Snatches: 1x10(5+5)x24 kg. |
Clean & Jerk: 1x10(5+5)x24 kg. |
Cool-Down: |
Foam Roller |
Sunday, December 11, 2016
Warm-Up: |
Foam Roller |
Bike: |
9.9 miles |
Stages Cycling Stationary Bike |
Cool-Down: |
Foam Roller |
Friday, December 09, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Workout: |
Cybex Prestige Strength Leg Press: 1x12x155 lbs., 2x20(10+10)x135 lbs. |
Nautilus Vertical Chest Press: 1x8x95 lbs., 1x7x125 lbs., 1x5x140 lbs. |
Pull-Ups: 5 |
Hoist Roc-It Mid Row: 1x7x205 lbs., 1x7x245 lbs. |
LifeFitness Knee-Ups: 2x15 |
Cybex Prestige Strength Back Extension: 2x10x110 lbs. |
Cybex Eagle NX Calf: 2x10x135 lbs. |
Cool-Down: |
Foam Roller |
Tuesday, December 06, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Strength: |
Deadlifts: 1x8x144 lbs., 1x5x194 lbs., 1x5x214 lbs. |
Pull-Ups: 7 |
Hoist Roc-It Mid Row: 1x8x205 lbs., 1x8x245 lbs. |
Snatches: 3x10(5+5)x24 kg. |
Walk/Jog/Run: |
.78 miles |
Cool-Down: |
Foam Roller |
Sunday, December 04, 2016
Warm-Up: |
Foam Roller |
Walk/Jog/Run: |
1.80 miles |
LifeFitness Treadmill |
Cool-Down: |
Foam Roller |
Friday, December 02, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Workout: |
Cybex Prestige Strength Leg Press: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs. |
Hoist Roc-It Chest Press: 1x7x160 lbs., 1x5x175 lbs., 1x5x190 lbs. |
Pull-Ups: 5 |
LifeFitness Low Row: 2x10x120 lbs. |
Ground Zero Free Motion Abdominals: 2x10x70 lbs. |
Cybex Eagle NX Calf: 2x10x125 lbs. |
Cybex Prestige Strength Back Extension: 2x10x100 lbs. |
Cool-Down: |
Foam Roller |
Tuesday, November 29, 2016
Warm-Up: |
Super Joints: various |
Foundation Training: various |
TacFit Commando: various |
The Kneeling Hip Flexor Stretch |
Hips - Walking Knee-Ups |
Chest Stretch |
Frog Stretch |
Downward Dog |
Overhead Squat |
Hamstring Stretch |
Swings: 3x20(10+10)x24 kg. |
Strength: |
Deadlifts: 1x10x144 lbs., 1x7x194 lbs., 1x7x214 lbs. |
Pull-Ups: 5,5,5 => 15 |
Snatches: 3x10(5+5)x24 kg. |
Cool-Down: |
Foam Roller |
Sunday, November 27, 2016
Warm-Up: |
Foam Roller |
Walk/Jog/Run: |
1.50 miles |
Treadmill: BodyGuard Odyssey LS/LS-2 |
Cool-Down: |
Foam Roller |
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